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Wednesday

30
Dec

Wednesday

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SKILL

 

EMOM for 9 min 

 

Min 1 = 40 m Bear Crawl

Min 2 = 30 DU’s + 5 Push Ups

Min 3 = 6-8 Roll-to-Candlestick

 

STRENGTH

 

Deadlifts (Week 4 – cycle 3)

 

5 @ 55%

5 @ 65%

5 @ 75%

3 @ 85%

1+@ 95%

 

WOD

 

4 Rounds of

 

Row 500/400 m

20 Push Presses (95/65)(75/55-45)

20 KBS (53/35)

Rest 2 min